Are you tired of your current workout routine and not seeing the results you want? It may be time to switch to a bro split. A bro split is a type of weightlifting routine that focuses on one or two muscle groups per day. In this article, we will provide you with the ultimate bro split for maximum mass in 12 weeks.
Introduction to Bro Splits
Before we dive into the specifics of the ultimate bro split, let’s take a moment to understand what a bro split is and how it can benefit your workout routine.
A bro split is a workout routine that targets one or two muscle groups per day. For example, on Monday, you would focus on chest exercises, and on Tuesday, you would focus on back exercises. This type of workout routine allows you to give each muscle group the attention it deserves and allows for adequate recovery time.
The Ultimate Bro Split
Now, let’s take a look at the ultimate bro split for maximum mass in 12 weeks. This bro split consists of six days of weightlifting and one day of rest.
Day 1: Chest
- Barbell Bench Press (4 sets of 8-10 reps)
- Incline Dumbbell Press (3 sets of 10-12 reps)
- Dumbbell Flyes (3 sets of 12-15 reps)
- Cable Crossovers (3 sets of 12-15 reps)
Day 2: Back
- Deadlifts (4 sets of 8-10 reps)
- Bent-Over Barbell Rows (3 sets of 10-12 reps)
- One-Arm Dumbbell Rows (3 sets of 12-15 reps)
- Lat Pulldowns (3 sets of 12-15 reps)
Day 3: Shoulders
- Military Press (4 sets of 8-10 reps)
- Arnold Press (3 sets of 10-12 reps)
- Lateral Raises (3 sets of 12-15 reps)
- Front Raises (3 sets of 12-15 reps)
Day 4: Legs
- Squats (4 sets of 8-10 reps)
- Leg Press (3 sets of 10-12 reps)
- Leg Extensions (3 sets of 12-15 reps)
- Romanian Deadlifts (3 sets of 12-15 reps)
Day 5: Arms
- Barbell Curls (4 sets of 8-10 reps)
- Skull Crushers (3 sets of 10-12 reps)
- Hammer Curls (3 sets of 12-15 reps)
- Cable Pushdowns (3 sets of 12-15 reps)
Day 6: Abs
- Crunches (4 sets of 15-20 reps)
- Planks (3 sets of 60-second holds)
- Russian Twists (3 sets of 12-15 reps)
Day 7: Rest
Tips for Maximum Results
To get the most out of this bro split, it’s essential to follow these tips:
- Focus on progressive overload by increasing weight or reps each week.
- Ensure adequate rest and recovery time between workouts.
- Eat a balanced and protein-rich diet to support muscle growth.
- Incorporate high-intensity cardio 2-3 times a week to burn excess fat and maintain cardiovascular health.
Conclusion
If you’re looking for a new workout routine to build maximum mass in 12 weeks, consider the ultimate bro split. This type of workout routine allows you to focus on one or two muscle groups per day and ensure adequate recovery time. Remember to follow the tips outlined above for maximum results.